RoP - variety day

OHS and sprints
from the Daily Fitness Solution Blog 

buy in:

• 2 rounds
• 20 pushups
• 10 kte's

WOD:
OHS and sprints
* subbed jumprope for the sprints

• AMRAP in 20 minutes
• 15 OHS with pvc
• 30 seconds jumprope
• walk back to start and recover as necessary
• total rounds: 10

cash out:

• overhead walk 
• 55# barbell
• 60M X 3

NOTES:
* good met con
* took it nice and easy, worked  on OHS form rather than rushing through for more rounds
* took 30 seconds rest last 2 rounds, otherwise rested less than 25 seconds between rounds
* for the cash out, took it outside to the back yard - worst part was lugging the loaded barbell up the steps and out the door!!
* next time will load the bb to 60#

RoP - I hate Burpees

week 15

RoP - variety week

and now for something completely different ---

buy in:

• 3X5 goblet squat (12kg)
• 3X5 pullups

WOD:

• 100 Burpees
• for time

cash out:

• 60M X 2 overhead walk with 55# barbell

NOTES:

Burpees: time: 10:46

*broke up the burpees into sets of 10, and marked it off in my notebook when each set was completed.

*at one point I did rest for 15-20 seconds between one of the rounds!!

*I thought my form was really good!

Overhead walk:

****Went outside!!!!!! =)

*walked in my back yard! going up and back one time is 60M

*outside was fun!! =)

*did one round of up and back, dumped the bb, found a song on my ipod I wanted to listen to and started again! =)

did I mention I hate burpees?????? but now they don't seem so scary!!! LOL

ETK - Variety Day

week 5 day 3
Donkey Kong 

buy in:

• 3 minutes on the elliptical

WOD:
Donkey Kong

• 21-15-9
• Burpees
• Swings (20kg)
• Box Jumps (20")

cash out:

• overhead walk 92M (55# barbell)

NOTES:
WOD:
** I HATE BURPEES!!! ;) 
** loved the box jumps....haven't done them in a really long time! =)
** ran up and down the basement and playroom stairs between exercises - total of 15 stairs
** TIME: 10.08
** I feel good with my time, I haven't done this about a year, and I used a heavier kb than Rx'd
** had to stop in the middle - phone was ringing at 830am!!!!! ARGH!! - stopped to take the phone off the hook-- Who calls so early on a snow day!!!!.....apparently my mom! 
Overhead Walk:
**thought 10 laps in the basement was 100M, bummed I didn't go the extra lap....